Here are some health tips to mark this occasion that will help you to have a positive, productive day. You’ll start the day bursting with energy and vitality, be well organised at work and have time to rest and recharge your batteries. Ready to go? Pay attention!

Start the day the positive way!

• Turn off the alarm and get up straight away. This will give you energy.
• Get up early enough to avoid rushing. Jump out of bed a few minutes early and enjoy breakfast in peace while you plan your daily activities. You’ll feel relaxed when arrive at work and that feeling will stay with you all day long.
• Stretch and get your body before you get out of bed. It only takes two minutes:

Stretch your arms and legs while you breathe in as though someone is pulling on them.
Hold your breath.

Take one knee and pull it towards your chest.
This stretches the lower back.
Then hug both knees together.
Let them fall towards the right while your arms and head are to the left.

Sit on the bed and cross your legs.
Raise your arms above your head as you breathe in.
Stretch your body to one side while breathing out.

• You could start the day with some sport to lift your mood and boost your energy.
• Breakfast time! It’s essential you have breakfast before setting off for work. It will give you strength, charge your battery and get the metabolism going.
  Remember: A well-balanced breakfast should consist of piece of fruit and a portion of dairy and cereals. You can also add something that contains fat, such as oil, margarine or nuts, something sweet such as jam or sugar, infusions or tea, coffee or cocoa and a protein such as ham or eggs.
• Jump off the bus one stop early or park a further away. Breathe and enjoy a morning walk.

  Manage your time!

The day is long and you should take breaks at the right times to recover your energy and give your best.

• Plan your day and prioritise the most pressing tasks.
• Have some fruit juice, a piece of fruit, a yoghurt or a savoury roll mid-morning. Stay away from buns and cakes. They’re packed with fats and sugar.
• Drink Hydration is essential for preventing premature fatigue. Avoid sugary and fizzy drinks. Go for water, juice or infusions.
• Share If you help a colleague, she’ll help you when you need it. Teamwork is more productive and easier to deal with.
• Set yourself challenges in your personal life and at home. The will to succeed will drive you toward your goals. You can do it!
• Enjoy yourself and smile! This sends positive messages to your brain and helps to you deal with problems more easily.
• Get moving! Even though you may have to spend a long time sitting down or on foot, you shouldn’t keep still.
• Use break times to stretch your arms, legs and back.

 Get enough rest!

After work you must get sufficient rest. This will improve your physical and mental health and is your time to forget your worries, consolidate learning, get your strength back and repair your muscles.

• Stick to a timetable. Your body will rest better if you have a routine and you go to bed at more or less the same time every night.
• Get some physical exercise. It may seem strange, but sport doesn’t make you feel more tired but it does help you to get to sleep more quickly. You will sleep more deeply and wake fewer times during the night.
• It is during deep sleep that the mind rests, knowledge is anchored in your mind and your energy reserves are topped up. That’s why you need between six and eight hours’ sleep to be ready to give a tip-top physical and cognitive performance the next day.
• A light dinner. Make sure that you have dinner early so that your digestion won’t interfere with your sleep. Avoid heavy meals which are more difficult to digest and eat foods rich in tryptophan which encourage production of the sleep hormone: chicken, turkey, watercress, salmon, tuna, peas, broad beans, whole cereals, nuts, pineapple, banana and dairy.
• Avoid drinks that contain stimulants such as coffee, tea, soft drinks and alcohol. They stimulate the brain, they keep you alert and interfere with sleep.
• Keep the temperature in your bedroom at 21 It’s the ideal temperature for restful sleep.
• Turn off the light. The sleep hormone, melatonin, is not released in the presence of light, which is why it is important to sleep in the dark.

Tomorrow is another day.